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Too much screen time? 7 ways to prevent eye strain


Staring at your phone or computer for hours on end might seem totally harmless, but experts say too much screen time could lead to eye strain.

As ophthalmologist Dr. James Luz explained on "Unang Hirit," eye strain occurs when your eyes get tired from intense use, like staring at computer screens and other digital devices. It causes the eyes to go get itchy, watery, dry or sore. Symptoms can also include headaches.

So how do we prevent eye strain? The eye expert shared a few tips. 

1. Keep your distance. According to Dr. Luz, it's better to keep screens at an arm's length or 40-75 cm away from the eyes.

Placing the device at a slightly lower angle from your eye level can also help relax the eyes.

2. Moderate brightness. The brightness on your screen should be adjusted accordingly, depending on the setting.

Dr. Luz recommends keeping the level at 50-75%. "Usually, ina-advice namin, dapat at least same light siya sa surroundings. Tapos, as much as possible, 50-70. Huwag 'yung 100% kasi masakit sa mata yon pagka ganoon. Sobrang bright."

3. How long is "too long?" According to Dr. Luz, a long time in front of the screen is okay as long as you look away every two hours. He would also suggest resting your eyes for at least 15 minutes.

"Actually, wala naman pong problema kung gaano katagal. Basta ang importante, every two hours after two hours pahinga ka ng 15 minutes," the doctor explained.

4. "Exercise" your eyes. One way to relax the eye is to look at an object far away. This would allow your vision re-focuses to adjust to the distance, giving your eyes some "exercise."

5. Blues and greens. Some colors are literally more pleasing to the eyes. According to Dr. Luz, blues and greens can be quite relaxing to look at.

6. Stay true to the "20-20-20 rule." That's for every "20 minutes use sa computer, dapat 20 seconds rest ka, pero tapos dapat naka-tingin ka mga 20 feet away para at least ma-re-focus 'yung mata mo atsaka ma-relax," Dr. Luz explained.

7. Use protective eyewear. Make sure to consult a specialist if you will need corrective lenses that might help you work, as well as to protect your eyes. The same goes for eye lubricants that might help with the eye strain.

But since a lot of people are adjusting to the work-from-home set up due to the current COVID-19 situation in the country, one might also want to consider another set of "protective" eyewear.

During the "Unang Hirit" segment, Dr. Luz went through different options, from airtight medical goggles used by medical frontliners, to lightweight eye shields that just might provide the coverage one might need when going out. — Margaret Claire Layug/LA, GMA News